Passion for fitness can only be pursued by taking up new challenges that help you push your limits. It drives us to achieve something new every day by bringing a change in our routine. The pursuit of fitness is about keeping things fresh and accepting exciting new challenges to push your fitness to the next level.
It starts with SHAPE®..
SHAPE® is a dynamic fitness activity based on the combination of cardio and strength. It prepares your body to support everyday movement while preventing injuries caused by weakness in the body. It incorporates muscle toning and natural dynamic movement working with the natural planes of movement of our body.
What is the next level?
SHAPE® in itself is dynamic and challenging but you can go a step further by adding TABATA training to this mix. TABATA is one of the most popular forms of HIIT or High Intensity Interval Training sessions. It consists of 4-minute sessions with cycles of a 20-second workout followed by 10 seconds of rest (20/10).
Who is it for?
This challenge is designed for those who have been consistent with their SHAPE® training. They can take it to the next level by adding intensity to their strength and cardio workout. This not only makes it more challenging but also adds more fun to the workout, making it more energetic.
It is the perfect way to level-up your fitness regime and you can start it with the exclusive SHAPE®-TABATA sessions at THE ROOM Abu Dhabi. These 60-minute double sessions by Mim Kleiberg and Milos Padejski are starting soon. Take up the challenge and fuel your passion for fitness.
Sign up for a session now at http://theroom.ae/timetable.php
There is so much information out there on nutrition today and it can all seem very complicated. You can be totally immersed in all of the ins and outs of nutrition and for most of us, we just don’t have the time to count calories, read labels and follow complicated nutrition guidelines. Here’s my 5 simple ways to make eating healthy easy without any brain labour!
Eat as close to nature as possible
Try to eat the food as close to how it occurs in nature as possible. Foods that occur in nature are generally have the healthiest ratio of nutrients for our bodies. For example, fruit contain sugar however, in nature, are always paired with fiber which slows down the sugar’s absorption into the bloodstream. Cutting out processing and additives that can turn a perfectly healthy food into something unhealthy, means that your body can avail of nature’s nutrient profile design. Simply put, potato rather than potato chips, chicken rather than chicken sausage and apples rather than apple juice.
Eat out less
It’s a very easy way to make sure that you’re not eating anything unhealthy. Remember restaurants and takeaways are in the business of selling food. It’s in their interest in making the food taste amazing so that they sell more. This means that this usually takes priority over the health profile of the food. If you prepare your own food as much as possible, you know exactly what’s in your food.
As a side note, these days there is a trend in restaurants with a focus on healthy food, why not make these your go to for take away and eating out once in a while.
Eat vegetables at every meal
Vegetables are a great source of nutrients and fiber. Nutritional guidelines have recently been reviewed and now, 10 a day, rather than 5 a day have been recommended. Now its easy to incorporate vegetables into lunch and dinner with salads and vegetables being part of many staples but breakfast is always a challenge. My answer is green smoothies. Blending vegetables into your morning smoothie is an easy (and tasty) way of having veges for breakfast. Alternatively, adding veges to your eggs are a more traditional way of getting in the nutrients.
Drink more water
Hydration, hydration, hydration. If you’re properly hydrated then you are able to absorb nutrients from your food much better than if you’re dehydrated. Also, dehydration can send false signals to your brain about your hunger levels.
Stop and pay attention to what you’re eating. We always seem to multitask while eating. Eating mindfully, paying attention to your satiation, your chewing and the taste of the food means that the process of eating will maximise the absorption of nutrients.
Mim Kleiberg is a Star 3 Spinning Instructor, personal trainer and Co-owner of THE ROOM Abu Dhabi with qualifications in Olympic Weight Lifting, Kettle-bells & Functional Training.
As a trainer and coach the phrase “I want to lose 5/10/15/20kg/pounds” is something I hear all too often. In this day and age we are obsessed with the number on the scales that we see and what changes we can bring to it.
But is weight a good measure of our overall body’s health? Everyone has heard the phrase “muscle weighs more than fat” at some stage of their lives and this is absolutely, why weight is a poor indicator of body health.
Most people are familiar with the term “body fat,” usually associating it with obesity, heart disease, cholesterol levels and general unhealthiness. Even though our association with the word “fat” is negative, fat is actually essential to life and bodily function. Fat helps in absorption of vitamins, is the base of our hormones and has many other functions in the body.
Now whilst fat is essential to life, too much fat is detrimental to the body. Fat tissue is the body’s storage facility and stores excess energy for use at a later stage. Fat is used as a fuel source in everyday life and during exercise. Excess fat can cause obesity which comes with a whole slew of health problems including like arthritis, heart disease, type 2 diabetes, stroke, some cancers and respiratory problems.
What is a healthy amount of fat?
The amount of fat in your body is referred to by percentage of your body weight. Indicative amounts are specific to gender:
2 to 5% fat for basic function
6 to 13% fat for athletes
14 to 17% fat for healthy fitness
18 to 24% fat for acceptable wellness
25% or higher is considered obese
10 to 13% for basic function
14 to 20% for athletes
21 to 24% for fitness
25 to 31% for acceptable wellness
32% or more is obese
When I train people i aim to decrease their body fat percentage in a number of ways, including changing their nutrition, increasing their cardiovascular exercise quantity and focussing on strength training.
Strength training is a great way to increase your muscle mass. Increasing muscle mass will have a direct effect on your body fat percentage by increasing your body’s requirement of calories (metabolism) to start to use excess fat storage.
How do you measure body fat percentage?
There are various ways of measuring body fat percentage including calipers, hydrostatic weighing and bio-impedance scales are the popular ways of measuring body fat.
At THE ROOM we use a device that is a bio-impedance scanner to discover your body composition and this device provides a range of data including body-fat percentage, muscle mass, bone density and hydration levels.
If you are a 3 or 12 month member or you have a personal training package with us then you are eligible for a free body composition analysis with one of our trainers and monitoring for the duration of your package or membership.
For further information or questions please don’t hesitate to contact us on email@example.com
Mim Kleiberg is a Star 3 Spinning Instructor, personal trainer and Co-owner of THE ROOM Abu Dhabi. She is an avid cyclist and triathlon competitor and is currently training for long distance triathlon.
Here is a line I have heard so many times over 20 years in indoor cycling, cycling and triathlon.
“Spinning, no that is not for me. I ride real bikes outside! You won’t not see me in the studio.”
And I have spent numerous hours to try explaining and convincing all types of endurance athletes to give Spinning a go and see what can be in it for them.
Today I decided to write a blog about it as I think this might clear up a few things and help some to find their way to THE CYCLING ROOM.
First of all, I think it is important for an endurance athlete to know what is out there in the indoor cycling world. Not all Indoor Cycling classes are Spinning or cycling oriented for that matter.
There are different types of indoor cycling studios and classes and I believe it is important for an endurance athlete to know this while selecting which studio to choose for their indoor cycling training:
Studios like THE CYCLING ROOM, where all classes are using relevant cycling techniques and road simulations. Usually these studios offer different types classes with a variation of training stimuli and intensity levels. These studios are usually using some form of effort related tracking devices (HR and or Power). Classes are a combination of fun, cycling, science and results. What’s more is that at THE CYCLING ROOM each class has different type of training orientation. Some classes are oriented at Cardiovascular base building, called Foundations. Other classes are more interval and strength related such as the Performance and Tabata classes. All other classes on the timetable are designed with training science in mind and will have specific training impulses to them.
Some studios opt to include upper body exercise, weights and other non-cycling related exercise to the indoor cycling routine. It is THE CYCLING ROOM’s belief that this is not the most effective way and at times not the safest to achieve full body results. That’s why, at THE ROOM venues, we have a wide variety of other group classes like SHAPE, Yoga and Pilates to create full body balance. Very often while speaking to road cyclists or triathletes, irrelevant or outright dangerous moves are one of the main reasons they do not wish to participate in indoor cycling sessions. (also see studio type 4 below)
Next are studios opting to offer pre-choreographed classes for their Indoor cycling programs. These classes run through a fixed workout set for a period of time (several weeks or months). Although these have proven to be very popular, as THE CYCLING ROOM we have chosen to opt for a wide range of variation in the weekly schedule offering different training stimuli and intensity levels all throughout the week.
Finally, there are unfortunately quite a few studios where you will find a combination of excessive cadence ranges, unnecessary and unsafe movements on the bike. Unfortunately, in my opinion, these studios can really discredit the indoor cycling sport.
Secondly, why do I think any endurance athlete will take pleasure in experiencing classes at THE CYCLING ROOM or THE PERFORMANCE ROOM (BYOB – bring your own bike studio)?
The sessions offer systematic training based on basic principles of physiological adaptation through sound work to rest ratios, sets of repetitions, cadence ranges and progressions over the weeks.
The sessions offer great feedback on efforts and performance levels through data recording of heart rate and/or power, cadence. This in return offers great opportunity to analyze results and offer training plans to athletes.
Fixed gear bikes allow for each second of training to count as there is no coasting and constant power generation.
Fixed gear training in general is a great way to improve cycling technique and economy.
The sessions are a great way to do High Intensity Interval Training (HIIT) at virtually no injury risk as there is very low impact and no risk of falling etc.
Muscle soreness from even the hardest sessions is limited for the experienced athlete, which means that recovery from these sessions will be easier and vastly shorter than sessions that involve impact (such as HIIT running sessions and others). In short, you will have the fatigue but you will not be stiff allowing for effective training again faster.
The studio offers for a stable environment that allows for efforts to be repeatable and can be compared to previous similar rides. This makes it an excellent environment for field and FTP testing (Functional Threshold Power testing in the BYOB studio) to track fitness progress of an athlete.
You can train throughout the entire week, even during very busy work days, as these sessions, contrary to your rides outside you do not need for a minimum of 3-4 hours from door to door. You can walk in the studio and get an effective workout for 45’ to 75 minutes at THE CYCLING ROOM.
Training in a studio obviously does not get impacted by the weather. No matter how hot it gets (or cold and rainy in other regions), your training can go ahead any day. With the upcoming summer in the UAE, no need to mention that this is a great advantage. In cases of extreme heat you can also do longer rides indoors by doubling up classes on at THE CYCLING ROOM.
A great advantage is the group atmosphere and environment to train in. Especially during the harder workouts it is great to have the support from others to go through to the end of the session.
When working out on the road, it is very difficult to find people of the same level as yourself to train with all the time. Hence during outdoor group training, some people feel like training too hard or too easy all the time for their own levels. Surely it is fun and great outside but when an athlete wants to train in specific training intensity zones, the studio certainly offers for a better solution for these workouts when wanting to train together.
Last and not least, in a region like Abu Dhabi and many downtown areas in the world, long hill training is not possible. That is where the studio comes in very handy. You can simulate any type of gradient, duration at any selected intensity. In short, you can prepare for any climb in the world! It personally made me prepare for my first ever climb of the mythical ‘Mont Ventoux’ in France.
Maybe these elements have shed some more light on things now and you might think: ‘Great, I am ready to try this out!’.
What would I recommend to you to start with. If you are a weathered cyclist or triathlete I would recommend you join a Performance (Interval) ride to start with or a Foundations ride (Endurance or Aerobic interval session). After a couple of these you should try out the Tabata (HIIT) session and see how much fun it can be and what great workouts are in store for you at THE CYCLING ROOM.
If you are more of a beginning athlete, the Introductory class is great to get the basics right about bike set-up, breathing, hand positions, the techniques, etc. From there your road probably takes you to the Foundations rides and towards Performance sessions.
THE CYCLING ROOM’s Care Team is ready to welcome and guide you to make your Indoor Cycling training both fun and effective.
Finally, a note to nature loving cyclists who just have an aversion to riding indoors, we hear you, it is not easy to come indoors. That is why, as long as the weather allows for it in Abu Dhabi, we have the Saturday afternoon ride on THE TERRACE!
Let’s first start with the ‘Why Should I join a SHAPE class?’
In short, SHAPE is
FUN – ENERGETIC – EFFECTIVE – SAFE – CARDIO – STRENGTH – INTERVAL TRAINING
At THE ROOM our SHAPE classes are led by highly skilled instructors in sessions with limited participants to ensure correct posture and movement. Classes are given with safety of the participants in mind. As numbers are limited the trainer can offer and monitor various degrees of difficulty of exercises that are given to participants to meet individual needs.
Classes combine functional movement with cardiovascular interval training to create an all in one class to burn fat and boost the metabolism.
Let’s get somewhat deeper in the strengthening component of the SHAPE classes at THE ROOM. What exactly is functional training?
Functional Training is a form of exercise which strengthens the body to support everyday movement, balance and control. It prepares your muscles for the work that these muscles perform in everyday life and prevents injury by aiding movement. Whilst the majority of functional training can be done with no equipment but your own body, weights and exercise, training aids can be used to boost the strength of muscles over certain planes of movement. Training aids include kettle bells, smash balls, ropes, suspension trainers and jump boxes.
Examples of functional movement include squatting (used in movements such as standing up and sitting from a chair or shoulder press like lifting a heavy object to place it on a shelf. Functional movement incorporates compound (combined) muscle movement in contrast with some strength training that isolates certain muscles.
Because most functional training includes multiple muscle movements, the core, or powerhouse of the body is engaged and strengthened. This supports the foundation of the body and improves not only overall strength, but stability and balance as well. This means that functional training is important in the aspect of reducing the risk of falls and other injury.
Why Functional strength training is different from other forms of strength training:
1. Functional movement incorporates compound (combined) muscle movement in contrast with some strength training that isolates certain muscles.
2. Functional movement works with the natural planes of movement of the body, meaning that the body only trains in the way that it was designed to move.
Mim Kleiberg is a Star 3 Spinning Instructor, personal trainer and Co-owner of THE ROOM Abu Dhabi with qualifications in Olympic Weight Lifting, Kettle-bells & Functional Training. She is an avid cyclist and triathlon competitor and is currently training for long distance triathlon.
We all have dreams when we are kids. Some we let go because those were young kids’ dreams that did not mean much, others we think we will take on one day but that day has not come yet, and finally those dreams we find very important to pursue as they are part of who we really are or want to be!
Dreams are great, but of course there is also daily life that happens and grabs hold of your days at times. Especially during our adult life there are so many things we do, have to do, daily tasks, etc.
A question that arises in most of us from time to time is?
‘How much time do I really have and spend on these dreams that meant all to me when I was a kid?’
Very often the answer to that question is a very confronting one: ‘Almost no time or none at all. I have other things to do and priorities to attend to.’ Surely, we all are busy and have plenty on our plate once adult life sets in. Work / Life Balance is a really tricky one for all of us.
This Spinning Journey ride will take you back on a visualization of the dreams that mattered when you were a kid. What were you going to do? Who were you going to be? What would you achieve? Once you have refreshed your memory and reinvigorated the dream, you will take the beautiful Journey of seeing the things you simply must pursue to fulfil your childhood dream…
It never stops surprizing to see that a short visualization ride like this one can trigger small changes to your daily routine today and make an increasing difference in your road tomorrow and every day that follows!
In conclusion: Relight the fire of your dreams and aim for the sky
Note: Spinning® Journey rides at THE CYCLING ROOM are a real body, mind and soul experience on the Spinner bike, unique in Abu Dhabi and the UAE. Not only will you enter a state of inner relaxation and peaceful introspection, you will in the meantime go through a great cycling training session. By some riders it is called the closest thing to yoga on a bicycle and by others a ‘true cycling meditation’. Either way it is a great combination of cycling training and personal development.
by peter pastijn – Power Specialist Master Instructor Spinning Program
Spinning® for 8 Hours? Are your crazy?
Standing by the central table at THE LIVE-IN ROOM yesterday at THE ROOM Abu Dhabi at Zayed Sports City, I was asking Ingrid if she was coming to the Spinning® marathon and she smiled saying: “Are you trying to kill me? 8 Hours of Spinning is not something I can do. I looked at the flyer and event and I thought, this is for professionals, not for me.”
Ingrid is definitely ready for any of the tough Spinning classes at the club, but that was not the main thing I noticed then. I told her that this day was not about riding for 8 hours non-stop, but about the THE ROOM vibe, nice Spinning sessions with fantastic presenters, a day on the beach, good food, great friendly people… In short a fantastic day!
When I then told her that she could ride just one or two hours, lie down on the beach, have a swim in the pool or have a drink at the pool bar, relax in the jacuzzi or use the rest of the facility between rides, enjoy the day’s buffet and the evening barbecue, she said “Oh, I did not know that was what the event was about. That sounds like an amazing day in January on the beach in Abu Dhabi. I think I could do that? When is it again? I ll have to check with my family to see if that is ok as they are not really into Spinning.”
When I told her she could also bring family and friends that do not want to ride and just join for a beautiful day on the beach, swim, buffet, and full access to the Hiltonia Beach Club facilities, she said: “Done, I am in! I am going to ask my husband and son to join this day and will post the event in a couple of the Whatsapp groups of my friends. This is going to be a great day”.
After she left, it became clear to me that the Ultra Long Spinning Marathon Concept was so new to UAE and the region and we needed to make sure we told more people about this! That is why I decided to write this article.
As Spinning is a non-competitive sport and a great way to train, there is not supposed to be a winner in an event like this. The winners are the participants who set themselves the goal to ride 1,2 or up to 8 hours and give it their best. The winners are also the participants who come and join the community and have a great training session and day with friends.
That is why the location and the atmosphere is of the utmost importance for these events!
Hiltonia Beach Club at Corniche Abu Dhabi with its fantastic private beach, pools and pool bars, nice relaxing indoor and outdoor Jacuzzis, view over Abu Dhabi Corniche skyline and great gym and spa is a perfect place for a mid-January day in Abu Dhabi for all and a great location for a stop on the national and international Spinning Event Calendar.
More about the event and the rides themselves now.
This 2nd edition will see 3 international Spinning Master Instructors and in total 8 amazing presenters with national and international experience. Presenters are from Australia, India, Ireland, UK, Sweden, USA and Belgium to reflect the international character of such events and the region. Each presenter will conduct a 1 hour-ride with a different vibe, music set and intensity level to them.
The 8-hour ride roadmap is designed so that solo participants are able to make it through the very demanding 8-hours. In the meantime, each individual ride offers an opportunity to challenge participants entering the event for 1 or more hours. Participants can come and join the event at different times of the day. They can also start of the day with a couple of hours on the bike, then take some downtime by the pool or beach and then finish the day with a couple more hours in the saddle.
This is what is truly unique about an event like this. It offers a great environment for beginners, hobby endurance athletes and elite age-group athletes alike. And which sports event is more welcoming to friends and family that might just want to join but do not really want to work out on the day.
This year’s Marathon is themed: “TOGETHER WE ARE STRONGER”
It is an ode to the incredible multi-cultural city and environment we live in in Abu Dhabi and the UAE and a metaphor for the mental strength we get from training together as a team.
Each Ride will be designed to emphasize the theme. Spinning after all is about more than just the bike and a ride! It is a true journey of the Body, Mind and Soul!
The event kicks off at 12pm and finishes at 8pm.
During the event snacks, buffet, water, and sports drinks will be provided to the participants. From 6 o’clock onwards a barbecue will be ready.
So here is what the entire family can do at the event:
For the smallest the water slides, bouncing castle and the pool for infants.
Kids and teenagers: Spinning, gym and facility access, pool and beach, buffet
Family and friends: beach pass, gym, pool, Jacuzzi, buffet, barbecue
Participants: 1 to 8 hours of spectacular Spinning and all of the above mentioned elements
Check one of the most mythical Spinning events in the world to see what we’re talking about. Portugal in August is a not to miss stop for all real Spinning fans (organized by Spinning Master Instructor and friend of the house Dino Pedras)
Kids: 50 AED
Non- riding guests: 100 AED beach pass, facility acces, buffet and barbecue included
Hourly rider (1 or more): 200 AED (all services) plus event Shirt and Spinning classes
Solo Rider: 300 AED all above and 8 incredible hours of Spinning.
At the change of year many of us have a moment of self-reflection. And it is up to you to decide to take actions or to let these ‘Moments’ pass.
THE ROOM encourages you to DESIGN THE FUTURE you deserve now!
End of year often makes you ask questions such as:
What went well last year?
What should or could I do better?
What do I really want to change in the next year?
How can I achieve these things?
You probably want one of the following changes when we speak about fitness and lifestyle:
I want to feel better, fitter, healthier
I want to look better, get back in shape like when I was younger
I recently got a health wake-up call and really want to do something about that
I want to set myself a ‘race/performance’ goal and this is the year for it
THE ROOM and its Care Team members are excited to share 20+ years of experience in Fitness and Lifestyle with you and has tailored different ways to train together based on how self-motivated and committed you are about your fitness and lifestyle goals.
Which of the below three statements applies most to you:
‘When I set myself a goal (fitness and lifestyle), I am fully committed and self-motivated. I don’t need much external help, just a great environment and quality classes.’
‘When I set myself a goal, I am quite ok at keeping myself motivated but could use a training buddie or coach to keep me motivated and on track.’
Whenever I set myself a goal in the past, I often did not make it as fitness has never been my thing. Somewhere along the road I lost motivation and/or focus. I really need a personalized touch to my training to keep me committed.’
Now that you have given yourself this honest answer to these statements it is very easy to see how you could get the best out of your training at THE ROOM.
Here are your choices:
You are self-motivated (but you do want to set yourself a goal or challenge):
Join us for the 6+1 month or annual unlimited group class membership and join the #100DayCommitment!
What else is included in these memberships?
A brief consultation (with a selected or designated trainer) upon registration about how to use the timetable and various classes to best match your goals and needs. (same after 2-4-6 months)
Body Composition measurements at these same intervals mentioned above.
#100DayCommitment chart and follow up.
You are intermediately self-motivated:
Join the unique NEW YOU program.
1 personal training session per week and a plan made by your trainer to join group classes for the remainder of the week! During the program you will receive body composition testing as well as receive a heart rate tracking monitor to gauge your training intensities!
I need help or be part of a team to stay motivated:
iCHANGE is for you! Starting next on January 15th. A great 28 Day Kickstart fitness and lifestyle program unique in its kind.
5 training sessions a week made up of a great combination of cardio, strength and conditioning, mobility and relaxatipon sessions.
The fun and engaging #28DayChallenge and the challenge tracker
body composition and measurements
great nutritional advice
a team whatsapp group to encourage each other.
A truly great program for you if you have never had a healthy fitness and lifestyle habit or if you lost it for a while as life got really busy! Physically and mentally challenging surely for all levels, but the personal touch in a relatively small group environment makes it a program with a high sustainability and success rate.
As you can see, we are ready and excited to take you on #anextraordinaryroad of fitness and lifestyle in 2017!
Maybe the best answer for that is asking yourself : “What is Contrology”
“Contrology is complete coordination of body, mind, and spirit. Through Contrology you first purposefully acquire complete control of your own body and then through proper repetition of its exercises you gradually and progressively acquire that natural rhythm and coordination associated with all your subconscious activities.” – Joseph Pilates
Pilates involves a series of dynamic movements designed to strengthen the body’s core. It also aims to improve flexibility of the spine and joints. If your center is strong and flexible, all types of movement are easier to perform.
Why Pilates is important for cyclists?
Cycling doesn’t use all of the body’s muscles, but it does require strength, flexibility and balance. Cyclists tend to have highly developed legs, but don’t pay much attention to upper body muscles. Most cyclists have weak glutes and tight hips and Pilates will be here as a great complement to the Spinning programs. Also that will be the great reason to visit Pilates Workshop and check how you can improve these small disadvantages.
What does strong core do for cyclists?
Exercising Pilates you’ll develop strength in the deep intrinsic muscles of abdomen and spine taking pressure of the superfascial muscles. Initially more core strength will help support lower back. It will improve muscle flexibility, posture (all cyclists usually have quite rounded shoulders) and balance. Pilates will lead you to become more self-aware of what your body is doing – on and off the bike. This awareness allows you to correct the things that will increase your speed and power and enjoyment on the bike.
What we will do and learn in the Workshop?
Learn benefits of Pilates workout specifically related to Cyclist:
Learn and find neutral spine in different positions of our body
Learn difference between neutral and imprinted position of spine and pelvis
Find out what are the principles of Pilates
Correct the posture, prevent injuries and find the best exercises to improve your ride
If it is important to you, you will find a way. If not you’ll find an excuse.